GEBRAUCHSANLEITUNG USER MANUAL MANUEL D’UTILISATION MANUALE D’USO GEBRUIKSAANWIJZING Manufactured by Polar Electro Oy Professorintie 5 FIN-90440 KEMPELE Tel +358 8 5202 100 Fax +358 8 5202 300 www.polar.fi 17925928.
Congratulations on your purchase of a new Polar F4™ Fitness Heart Rate Monitor! The Polar F4 heart rate monitor is easy to use and an ideal training buddy for many reasons. • It shows you the date, exercise duration, time spent in target heart rate zone, your average and maximum heart rates and your calorie expenditure after each exercise session. • It reminds you to exercise at least every three days. • It has an easy to use, two-button functionality. • It has a large easy to read display.
POLAR F4 QUICK GUIDE 1. SETTINGS Press OK 2. TIME MODE? Select 12h or 24h time mode with SET Press OK If you chose 12h time mode select AM or PM with SET OK SET Press OK 3. TIME OF DAY Select the hours with SET Press OK Select the minutes with SET Press OK Switch the unit on by pressing any of the buttons. Press OK to start the Basic Settings (SETTINGS is displayed). Enter the Basic Settings information (time mode, time of day, date, units for weight and height, your weight, height, age, and gender).
CONTENTS 1. INTRODUCTION TO THE F4 HEART RATE MONITOR ... 33 1.1 F4 PRODUCT SET ............................................ 33 1.2 WRIST UNIT BUTTONS AND SYMBOLS ............. 34 1.3 FUNCTIONS ..................................................... 36 2. BASIC SETTINGS ...................................................... 37 3. EXERCISING ............................................................ 38 3.1 HOW TO PUT YOUR TRANSMITTER ON AND START RECORDING YOUR EXERCISE DATA ...... 38 3.
1. INTRODUCTION TO THE F4 HEART RATE MONITOR 1.1 F4 PRODUCT SET The Polar F4 heart rate monitor set consists of the following items: The wrist unit displays your heart rate, calories expended, and exercise time. You can also wear it as a watch. Wear the transmitter while exercising. The electrode areas are on the back of the transmitter. The electrodes detect your heart rate continuously and transmit it to the wrist unit. The elastic strap holds the transmitter around your chest.
1.2 WRIST UNIT BUTTONS AND SYMBOLS OK button • Starts and stops the heart rate measurement • Enters the displayed menu and setting • Moves back to the main mode in the Summary and Totals menu • Accepts the settings • Switches the alarm and snooze off Note: By pressing and holding the OK button, you can return to the Time of Day display from any menu except while you are recording your exercise.
The blinking heart symbol indicates that your heart rate is being measured. The sound symbol indicates that • the Target Heart Rate Alarm is on (Exercise mode). • the Alarm is on (Time of Day mode). Pressing the SET button snoozes the alarm for ten minutes. Press the OK button to stop the alarm. The fitness bullets indicate the time you have spent on the target heart rate zone. For further information, see the section Functions during exercise on page 39.
1.3 FUNCTIONS Basic Settings • When using the wrist unit for the first time or after resetting it, press any button to go to the Basic Settings mode.
2. BASIC SETTINGS You only need to activate the blank wrist unit once or after resetting it. Once activated, the wrist unit cannot be switched off. It is important that you be precise with the Basic Settings, especially when setting your weight, height, age and gender, as they have an impact on the accuracy of the measuring values, such as the target heart rate limits and calorie expenditure. Alternatively you can transfer your Basic Settings to the wrist unit from the PC.
3. EXERCISING To measure your heart rate, you need to wear the transmitter. The wrist unit records the exercise information (date, duration, time spent in target heart rate zone, average heart rate, maximum heart rate and expended calories) during your exercise session. Note: The default settings of the target heart rate limits are calculated according to your Basic Settings. You can learn more about target heart rate zones in the section Target Heart Rate Zone on page 46.
3.2 FUNCTIONS DURING EXERCISE Checking the Time of Day Bring the wrist unit near the Polar logo on the transmitter. The time of day is displayed for three seconds. Or you can press the SET button until you see the Time of Day display. Checking Exercise Duration, Heart Rate Limits and Calories Press the SET button to browse the following information: Accumulated exercise calories (Cal/Kcal) Heart rate (bpm or (HR )) If the numbers flash, you are outside your target heart rate zone. limits.
3.3 HOW TO STOP AND REVIEW THE EXERCISE SUMMARY Note: The following information is only available if you have used the transmitter belt during your exercise session. Press the OK button to stop the recording of the exercise data. The SUMMARY view is automatically displayed. Each result is displayed for 3 seconds. The following information is shown in the Exercise Summary. DURATION Exercise duration (hh:mm ss) IN ZONE Exercise time in the target heart rate zone (hh:mm ss) AVG.
4. CHECKING SAVED EXERCISE INFORMATION 4.1 SUMMARY FILE You can review your latest exercise information in the Summary file. 4.2 TOTALS FILE You can review cumulative exercise information in the Totals file. 1. In the Time of Day display, press SET. SUMMARY is displayed. 2. Press OK to start reviewing the data. DATE is displayed. 3. Scroll with the SET to see the following exercise information: 1. If you start from the Time of Day display, press SET twice. TOTALS is displayed. 2.
If you wish to reset all the information, press OK. RESET flashes on the display. Select RESET or NO RESET with SET. Confirm your choice with the OK button. RESET ALL is displayed. Press and hold OK Press SET twice Totals 4. Press and hold the OK button until the wrist unit returns to the Time of Day display. OK SET Tot. Time SET Tot. Kcal SET Count SET Per Week Reset All Note: You can also reset an individual Total value in the Totals menu.
5. HOW TO CHANGE SETTINGS In the Settings menu, you can view or change the information you have set earlier, such as heart rate limits, your personal information and watch settings. You can also prepare your settings and transfer them to your wrist unit from your PC. For further information, see the section Transferring Settings from Your Computer on page 45. 1. In the Time of Day display, press SET until SETTINGS is displayed. 2. Press OK. LIMIT SET is displayed. 3.
5.2 SOUND SETTING If you start from the Time of Day display, repeat steps 1-4. 5. SOUND SET is displayed. Select sound ON or OFF with SET. Press OK. 6. Press SET to proceed to Watch Settings. Press OK. 5.3 WATCH SETTINGS Note: The time and date are presented in two ways. Select the presentation mode by choosing 12h (date: month, day, year) or 24h (date: day, month, year) mode. Alarm Setting If you start from the Time of Day display, repeat steps 1-4. 5. ALARM is displayed. Select ALARM ON or OFF with SET.
5.4 USER INFORMATION SETTINGS If you start from the Time of Day display, repeat steps 1-4. 5. WEIGHT (LBS/KG) is displayed. Adjust your weight with SET. Press OK to proceed to height setting. 6. HEIGHT: Adjust your height with SET. Press OK to proceed to age setting. 5.6 TRANSFERRING SETTINGS FROM YOUR COMPUTER Your Polar F4 heart rate monitor offers you the option of transferring all the settings easily from your PC to your wrist unit via Polar UpLink feature.
6. TARGET HEART RATE ZONE Your target heart rate zone is a range between the lower and upper heart rate limits expressed as percentages of your maximum heart rate (HRmax) or as beats per minute (bpm). HRmax is the highest number of heartbeats per minute during maximum physical exertion. The wrist unit calculates your HRmax according to your age: Maximum heart rate = 220–age. For more accurate measurement of your HRmax visit your doctor or exercise physiologist for an exercise stress test.
When your heart beats at 60-70% of your HRmax (HRmax%), you are in the Light Intensity Zone. Whether you have just started working out or you exercise fairly regularly, much of your workout will be in this zone. Fat is the body’s main source of energy at this level of intensity; therefore this zone is also good for weight control.
7. CARE AND MAINTENANCE Your Polar heart rate monitor is a high-tech instrument and should be treated with care. The suggestions below will help you fulfill the guarantee obligations and enjoy the product for many years to come. Taking Care of Your Polar Heart Rate Monitor • Clean the transmitter regularly after use with a mild soap and water solution. Dry it carefully with a soft towel. Keep the wrist unit clean and wipe off any moisture.
8. PRECAUTIONS 8.1 INTERFERENCE DURING EXERCISE Electromagnetic Interference Disturbances may occur near high voltage power lines, traffic lights, overhead lines of electric railways, electric bus lines or trams, televisions, car motors, bike computers, some motor driven exercise equipment, cellular phones, or when you walk through electric security gates.
8.2 MINIMIZING POSSIBLE RISKS WHEN EXERCISING Exercise may include some risk, especially for those who have been sedentary. Before starting a regular exercise program, it is recommended that you answer the following questions about your health status. If the answer is yes to any of these questions, we recommend that you consult a doctor before starting an exercise program.
9. FREQUENTLY ASKED QUESTIONS What should I do if... …I don’t know where I am in the menu? Press and hold the OK button until the time of day is displayed. …there is no heart rate reading (00)? 1. Check that the electrodes of the transmitter are moistened and that you are wearing it as instructed. 2. Check that you have kept the transmitter clean. 3. Check that there are no sources of electromagnetic radiation in close vicinity to the Polar wrist unit, such as TV sets, cellular phones, CRT monitors etc. 4.
10. TECHNICAL SPECIFICATION The Polar F4 heart rate monitor is designed to • help users to achieve their personal fitness goals. • indicate the level of physiological strain and intensity during an exercise session. No other use is intended or implied.
11. LIMITED POLAR INTERNATIONAL GUARANTEE • This limited Polar international guarantee is issued by Polar Electro Inc. for the consumers who have purchased this product in the USA or Canada. This limited Polar international guarantee is issued by Polar Electro Oy for the consumers who have purchased this product in other countries. • Polar Electro Inc.
12. DISCLAIMER • The material in this manual is for informational purposes only. The products it describes are subject to change without prior notice, due to the manufacturer’s continuous development program. • Polar Electro Inc. / Polar Electro Oy makes no representations or warranties with respect to this manual or with respect to the products described herein. Polar Electro Inc.